Anyone over the age of 35, as well as younger people who are overweight should check with their doctor or personal trainer before beginning any type of exercise programme.
Monitoring your heart rate allows you to maximize the effectiveness of your training time. It helps you to adjust your effort so that you can achieve the goals of each workout. The first step is to determine your
Resting Heart Rate (RHR) and Maximum Heart Rate (MHR) so that you can use them to establish your Training Heart Rate Range (THRR).
RESTING HEART RATE (RHR)
Your resting heart rate is best found first thing in the morning on several successive mornings and take the average for greater accuracy. A normal resting heart rate in an untrained individual will be anywhere between 50 and 90 bpm. There will be daily variations of 2-3 beats per minute. Women often have slightly higher heart rates than men, both at rest and during exercise. On its own, a low RHR is not necessarily an indication of fitness; a heart rate which gradually becomes lower at rest and for a given workload through aerobic training over a period of time is evidence of improving cardiovascular efficiency.
MAXIMUM HEART RATE (MHR)
There are a few ways to calculate your MHR.
- Have a stress test done by your physician.
- Undertake your own Step Test on an indoor rower.
- Use the mathematical formulas explained below, which will give you a pretty good approximation.
MATHEMATICAL FORMULA (HRR - HEART RATE RESERVE)
To estimate your maximum heart rate, you can use the rule of thumb that your maximum heart rate (MHR) is 220 minus your age. By subtracting RHR from MHR, you will determine your heart rate reserve (HRR). You can then calculate your training heart rate range by taking prescribed percentages of this HRR and adding them back to your RHR.
For example: You are 50 years old, have a RHR of 60bpm and want to work out your anaerobic threshold (AT) heart rate training zone. Calculate your MHR by 220-50=170. Your HRR will be 170-60=110. Your AT zones are between 80-85%. So 80% of your HRR is 110*0.8=88 plus your RHR of 60=148 bpm. Now 85% of your HRR is 110*0.85=93.50 plus your RHR of 60=153.5.
Therefore your AT training zone is 148 - 153.5 bpm.
TRAINING INTENSITY TABLE
| Band |
Type of Work |
% HR |
What it is good for |
How you Feel |
| UT2 |
Utilisation 2. Light aerobic, low intensity work. Sustainable and fat burning.
|
55-70 |
General CV fitness
|
Relaxed. Able to carry on a conversation. |
| UT1 |
Utilisation 1. Heavy aerobic work using more oxygen. |
70-80 |
Higher level of CV fitness
|
Working. Feel warmer. Heart rate and respiration up. May sweat.
|
| AT |
Anaerobic Threshold. Harder work. On the aerobic limit. Pushing into anaerobic area.
|
80-85 |
High level of CV fitness. Building mental and physical tolerance.
|
Hard work. Heart rate and respiration up. Carbon dioxide build up. Sweating. Breathing hard.
|
| TR |
Oxygen Transportation. Working hard. Unsustainable for long periods.
|
85-90 |
Developing oxygen transport to the muscles under stress. Increasing cardiac output.
|
Stressed. Panting. Sweating freely.
|
| AN |
Anaerobic (without oxygen). Short bursts of maximum effort. Unsustainable. Burning carbohydrate.
|
90-100 |
Anaerobic work. Increasing speed. Accustoming the body to work without oxygen. |
Very stressful. Gasping. Sweating heavily. |